Simplavida: Simplified Longevity

Cholesterol, Residual Risk, and the Statin "Conspiracy"

In this free preview, Paul and Howard talk about cholesterol management, its complexity, and the changing guidelines over the years. They explore both the negatives and positives of cholesterol, its part in cardiovascular disease, the impact of lifestyle factors, and the role of medications like statins. They also emphasize the importance of a tailored, individualistic approach towards its management based on unique risk profiles. Further, they cover how misinformation and misunderstanding about cholesterol can sometimes lead to inappropriate testing or treatment decisions. The conversation is driven by their shared belief in the critical role of cholesterol in human health and in the importance of a nuanced, informed discussion around the subject.

00:00 Introduction to Cholesterol
02:06 Understanding Cholesterol and its Importance
02:34 The Role of Cholesterol in the Body
03:16 The Dangers of Excess Cholesterol
05:37 The Process of Plaque Formation
08:02 The Impact of Lifestyle and Genetics on Cholesterol Levels
08:30 Debunking Cholesterol Myths

This is a free public preview. For the full episode, you can subscribe at simplavida.com. 

The Role of Lifelong Exercise in Aging: A Conversation with Scott Trappe (Free preview)

In this free preview of a longer premium discussion, Scott Trappe, a professor at the Human Performance Laboratory at Ball State University, explains the impact of exercise on improving the quality of life, particularly for the aging population. Scott highlights the research conducted at the laboratory including muscle biopsy studies and comparisons between lifelong athletes and non-exercisers across different ages. He shows that continuous and consistent exercise can better preserve VO2 max, lung function, and muscular capabilities. Furthermore, Scott shares empirical evidence showing that even individuals who begin exercising later in life can reap significant benefits.

00:00 Introduction and Importance of Exercise
00:20 Introduction to the Human Performance Laboratory
00:53 The Aging Runners Study
01:52 The Octogenarian Athlete Study
02:16 Understanding Muscle Fiber Types
04:40 The Impact of Lifelong Exercise
05:17 The Importance of VO2 Max in Aging
07:02 The Role of Exercise in Aging
08:05 The Benefits of Exercise Regardless of Athletic Ability
09:56 The Impact of Structured Exercise Programs
10:02 Understanding Exercise Non-Responders
10:40 The Molecular Transducers of Physical Activity Study

There is lots more in the full episode. You can subscribe at simplavida.com. 

In this abridged "newsletter-to-podcast" episode, free subscribers can listen to an excerpt from our new post about the "physical activity paradox". The paradox describes how and why work and leisure exercise affect the body so differently, often in opposite ways. We are learning a great deal about this paradox, and the more we learn the more troubling it becomes, especially in a world where work and work-related activity are so central.

Premium subscribers get additional papers and show notes, as well as well as access to the entire archives. You can upgrade at Simplavida.com.

In this latest episode, Paul talks to Dr. Lorcan Daly, a sports physiology researcher and the co-author of a recent paper about a 92-year-old, four-time world champion indoor rower. While there are a few surprises, which I won't spoil here, the main topics include:

• How to preserve fitness across a lifetime
• The importance of goals and objectives
• Why it's never too late to start, unless it's too late to start
• Why VO2max matters more than ever in one's later years, but oxygen kinetics is too often overlooked

Here is a link to the paper in a recent issue of the Journal of Applied Physiology:

Physiological Characteristics of a 92-Year-Old 4-time World Champion Indoor Rower 

This is an abridged version of the full episode. For the entire episode, as well as show notes and a transcript, you can subscribe at simplavida.com

Zone 2 Training: The Mechanics

The most frequent questions we get about low-intensity training aren't generally about the benefits. They are about the mechanics, i.e., the gear and the protocols. People want to know: What gear do I need, what workouts should I do, and how do I combine gear and workouts to do this? 

In this episode, we go into all of that in detail—in a simple way. You don't need to think so hard: Just get on with things. Get your heart rate up regularly, at least to the point where you can't speak in pages, and the benefits will come. But it doesn't need to stop there, and we provide detailed notes about to take it a lot further and get maximum benefit, simply.

Note: This is an abridged text-to-podcast episode using the latest AI technologies, and based on our latest report. For the full episode, or to read this or or any other report, subscribe at simplavida.com. 

Paul and Howard talk running, knees, and osteoarthritis.

Topics:

• Does running cause arthritis? 
• Can I run if I have degenerative osteoarthritis? 
• Biomechanical models of the knee
• Repairing the knee
• What we can learn from professional athletes, if anything

Bios:

Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.

Music & Disclaimers:

• Crossing the Chasm by Kevin MacLeod
   Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm
   License: http://creativecommons.org/licenses/by/4.0/
• Marty Gots A Plan by Kevin MacLeod
   Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan
   License: http://creativecommons.org/licenses/by/4.0/

Disclaimers apply and can be heard at the end of the episode.

This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard discuss how medicine is changing, and how some common procedures and ideas that were once accepted practice are being abandoned. They also talk about the merits of shouting at your legs, and whether it's possible to mainline red wine.

Topics:

• Why some procedures become accepted practice, despite poor evidence
• The "six weeks" myth in recovering from a soft tissue injury
• Examples of common procedures being rethought, or abandoned altogether
• Some candidates for future medical reversals
• How the coronavirus is creating a natural experiment in which procedures are necessary

Readings:

• Fear and surgical decision making
• Medical Reversal: Why We Must Raise the Bar Before Adopting New Technologies
• Natural experiments

Bios:

Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.

Music & Disclaimers:

• Crossing the Chasm by Kevin MacLeod
   Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm
   License: http://creativecommons.org/licenses/by/4.0/
• Marty Gots A Plan by Kevin MacLeod
   Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan
   License: http://creativecommons.org/licenses/by/4.0/

Disclaimers apply and can be heard at the end of the episode.

This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about balancing, but not the financial kind.

Topics:

• How we balance 
• Why balance is overlooked but so important to health and fitness
• Why falls are so common and so hard on people as we age
• Myths about balancing
• How to improve your balance

Readings:

• Resistance and balance exercise to live longer and healthier
• Balance exercises

Bios:

Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.

Music & Disclaimers:

• Crossing the Chasm by Kevin MacLeod
   Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm
   License: http://creativecommons.org/licenses/by/4.0/
• Marty Gots A Plan by Kevin MacLeod
   Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan
   License: http://creativecommons.org/licenses/by/4.0/

Disclaimers apply and can be heard at the end of the episode.

This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about their own current injuries, how and why they happened, why it's frustrating, and what they're doing to get past it. Maybe.

Topics:

• What happened to Paul (plantar fasciitis) and to Howard (stress fracture)
• Why these injuries happened
• How we respond to injuries, a phases of grief model, with some shouting
• Getting to the other side of being an injured athlete

Readings:

• Ginger Runner: I'm Injured, and It's Ok! 
• Running. Back to Basics. Base Building

Bios:

Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.

Music & Disclaimers:

• Crossing the Chasm by Kevin MacLeod
   Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm
   License: http://creativecommons.org/licenses/by/4.0/
• Marty Gots A Plan by Kevin MacLeod
   Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan
   License: http://creativecommons.org/licenses/by/4.0/

Disclaimers apply and can be heard at the end of the episode.

This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about sports injury imaging, from x-rays and MRI, to ultrasound. 

Topics:

• What are the main tools for imaging injuries?
• When are these tools most useful? When are they not? 
• Why Paul thinks he should be on a frequent imaging program
• The future of imaging, from machine learning, to handhelds, to potentially doing it less routinely

Readings:

• You cannot unsee your MRI report
• Should We MRI All Patients With Joint Pain?
• Video: How dangerous are magnetic things near an MRI?

Bios:

Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.

Music & Disclaimers:

• Crossing the Chasm by Kevin MacLeod
   Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm
   License: http://creativecommons.org/licenses/by/4.0/
• Marty Gots A Plan by Kevin MacLeod
   Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan
   License: http://creativecommons.org/licenses/by/4.0/

Disclaimers apply and can be heard at the end of the episode.

This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.